According to the medical statistics, it’s clearly shown that over 26 million American citizens between the age limit of 20-64 are suffering from lower back pain at present. The investigations carried out on these types of pains reveal that the main reason for the situation is the modern lifestyle. Many people work on computers sitting for long time periods. Sitting the whole day results in tightening the muscles. Therefore pains in shoulders, hamstrings and hip flexors occur.

However we can minimize and get rid of these pains by engaging in regular stretching exercises.

Here, in this article, we’ve presented 9 stretching exercises which would help you.

1) Supine Figure

This stretching method would help you to get relieved from the lower back and hip pain. It will stretch your lower back, piriformis, and glutes.

Instructions to follow:

–  First, lean down on the floor on your back.

–  Next, bend your knees while keeping your feet in the ground. Put both feet on the ground keeping hip-width apart.

–  Bend one knee while putting your left ankle over the other knee.

–  Place a hand between the two legs. Grab the other hand behind your right leg.

–  Next, draw your right thigh towards you while holding your shoulders and head on the ground. Then you’ll feel your hip getting stretched.

–  Remain in this position for about half a minute and then continue with the other leg.

2) Child’s Pose

This is a very popular type of pose practised in yoga. This is very useful for stretching the glutes and the back. This helps in opening hips at the same time.

Instructions to follow:

–  Begin on all fours just as a baby, with your knees open wide towards the outside. Keep your toes together.

–  Next, sit back on your heels.

–  Start walking with your hands towards the outside as much as you can. But you have to do this while your forehead touches the ground. And also you must stretch your hands while doing this.

–  After you touch the ground with the forehead, begin to walk with hands keeping both arms straight.

–  Stop and relax for about 30 seconds.

3) Runner’s Lunge

This exercise helps in stretching quadriceps, abdominal muscles and hip flexors.

Instructions to follow:

–  Start to be in the position on all four in a tabletop position

–  Continue while placing the left foot outside of your left hand, with your toes a little bit further upfront from the knee.

–  Place your right knee down on the floor. Plant both the hands inside of the left hand.

–  Then start pressing towards the ground with the hips.

–  Remain in that position for half a minute. Repeat the same thing with the other leg.

4) Figure Twist

This will support you to increase the internal rotation of the hips, stretching of the lower back and reduction of the hip pain as well.


–  Begin by laying down on the back.

–  Bend your knees keeping both the feet on the ground with hip-width apart.

–  Then bend your left knee and put your left ankle above the other one right on the thigh.

–  Place both your arms on the sides to make a cactus and flex the feet.

–  Keep your left ankle over the right thigh while placing your knees slightly falling to the left.

–  Start to twist your body. Then you’ll feel your right hip stretching.

–  Remain for about half a minute and try the same thing with the other side.

5) Wide-Legged Forward Fold

This is very effective for the hamstrings, lower back, upper back and glutes.

Instructions to follow:

–  Start this standing tall, while placing your feet wider than the hips and toes, pointed straight.

–  Bend your knees slightly. Then go down with the whole upper body. Bring both your hands on to the floor.

– Let your head hang freely while keeping the knees slightly bend.

–  Let your bodyweight stretch the glutes, lower back and hamstrings.

–  Remain in this pose for at least 30 seconds by getting support from the hands to keep back straight.

–  Keep in mind to be very gentle when engaging in the movements to avoid injuries.

6) Adductor Opener

This is very effective for the adductor muscles and the hip flexors too.

Instructions to follow:

–  Begin standing tall keeping feet wider than hip-width. The heals and the toes of both feet must face outwards to make a 45-degree angle.

–  Then go down slightly to make a squat. Then keep your hands on your thighs right above the knees.

–  Press the thighs. Open up the muscles and make sure that the inner thighs are stretched well.

–  Remain in the same position for half a minute.

7) Cow Face Legs

This will surely help you to stretch the lower back and outer hips.

Instructions to follow:

–  Start by sitting on the ground.

–  Bend one of your knees, keep that particular knee on the top of the other bent knee. Make sure to stack them perfectly one over the other.

–  Be assured that the sit bones on the butt be both on the ground and pressed.

–  Take long deep breaths while straightening the back.

–  Remain and hold your body in this position for half a minute while keeping the hands on the side and using them as a little support.

8) Happy Baby

You will be able to open up the lower back and stretch the hip flexors by this exercise.

Instructions to follow:

–  Bend your knees slightly while laying down your knees. Bring the knees to your chest.

–  Try to reach and grab the toes using your arms. But make sure that the ground is pressed by your lower back all the time.

–  Remain in this position for 30 seconds and feel the stretches.

9) Seated Twist

This exercise gives relief from pain in the lower back. And also it helps to stretch the glutes and piriformis.

Instructions to follow:

–  Start this while sitting on the ground. Keep your knees bent and your feet on the ground.

–  Cross one leg over the other while taking the right heel close to the left sit bone.

–  Straighten your back. Place one hand on the ground and the elbow of the other hand on the top of your knee to get the support.

–  Start twisting the upper body, very gently while taking deep breaths.

–  Keep your back straight. Make your head gaze and tall.

–  Repeat it with the other leg after remaining in the same position for about 30 seconds.

Source of the information: